Today's Lesson Plan

I hope everyone has enjoyed this trip down memory lane from September 2004. The last Vintage Glassman workout of the week will be...

"Dumbbell Hell"

For 5 rounds

10 DB squat cleans (weight must touch ground)
10 DB overhead lunges (alternating left right etc. 10 lunges total not 10 per leg)
10 DB thrusters (with full lockout)


Your score will be calculated as follows:

Body Weight + combined DB weight, divided by total time recorded in seconds

So once again it is up to you, the athlete, to choose your own weight. Choose but choose wisely, go too heavy and you sacrifice precious time, but go too light and your heavy competition may gain the upper hand. If you are at all puzzled regarding what is a good weight for you don't hesitate to ask the coach that is what they are there for.

This saturday there will be a 10:00 class taught by Kermit but then the 11:00 class is cancelled to make room for the olifting clinic.

The O-lifting Clinic will be from 11-3 and will be focused on the clean and jerk. We will do a variety of drills breaking the movements down and then put it all together at the end and see how heavy you can go!

Everybodys welcome regardless of experience level. See ya'll there!

kel

First Gym at 333 Terminal (September 2005)

Vintage Glassman Day 5 : Chelsea

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?

Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you fall behind before round 10 complete 20 minutes.

This workout is a classic. We used to do this one all the time and it has gone by the wayside for no reason other than it is very difficult to complete 30 minutes.

Only 3 people in our gym have done it in its entirely.

Good luck

This picture was from our Level II Crossfit Cert (Oct. 04, Denver) From left to right: KirkyBird (Former partner, now a doc in Ontario), Krynen (Former partner, now a big Wheel exec at Siemens in Calgary), Dave Camarillo (U.S. national Judo and Jujitsu champ, You will see him in the corner for many big name UFC fighters), Myself (Patty), Mike Malloy (My personal hero, para-rescuer with many tours in Iraq and Afghanistan, owns a gym in San Hose), Chem Girl (parts unknown......special warfare operative).

The early days of Crossfit were CRAZY. My first few certs we amazing, the people we met were absolutely incredible. One night I would be drinking with a guy who was the head of security for Hamid Karzai (President of Afghanistan), the next an Olympic medallist, another day a famous mixed martial artist. It was a humbling and exciting time.

The following is a workout I attempted while in Greg's original gym (Santa Cruz, Ca. September 04).

Vintage Glassman Day 4

10 reps 135lb (70lb for girls) bench Press
1 rope climb (5 pull to stand if you can't do a rope climb)

as many rounds as you can complete in 20 min

Another BK Video Production


Not sure about you guys/gals, but that 5 second hold at the bottom was brutal, I felt dizzy after every rep. What a HIT!!

We have another Vintage Glassman Workout for you

Total seconds of L-Sits in 20 min

Team up in pairs, one person does 10 minutes the other times then switch until both of you has attempted l-sits for 20 minutes

Straight legs, feet off the ground. If you need a progression so be it, but if you can hold 5 seconds with good form do the entire workout 5 seconds at a time.

Should be a doozie